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Physical activity

There are lots of reasons to be physically active before, during and after cancer treatment. This page provides you with advice and support on:

On this page

  • what counts as physical activity
  • the benefits of being active with cancer
  • how to be physically active throughout your cancer journey
  • further resources
  • local support

What is physical activity?

Physical activity is any movement that uses your muscles. Anything that gets you a bit warmer, slightly out of breath and gets your heart beating faster counts.

There are many ways to be physically active. It can often be things we do day to day, such as:

  • walking
  • climbing the stairs
  • gardening
  • household chores

There are lots of easy ways to start being more active. Small changes can make a big impact.

Benefits of moving more

There is a large amount of evidence to show that being active can help keep your body and mind healthy before, during and after cancer treatment.

Staying active with cancer can:

  • reduce tiredness and fatigue after treatment.
  • improve your mental health and wellbeing.
  • strengthen your muscles, joints and bones.
  • Increase heart and lung fitness
  • Help maintain a healthy weight
  • Reduce side effects from treatment
  • Reduce cancer recurrence* (certain cancers)
  • Improve overall survival and quality of life
  • Improve confidence and well-being

Physical activity can also help reduce the risk of other illnesses such as coronary heart disease, stroke and type 2 diabetes.

How much physical activity should I be doing?

Any amount of physical activity that you can build into your everyday routine will help. Even doing small amounts is better than none.

The government recommends that adults aged 19-64 work towards:

  • 150 minutes of moderate intensity activity each week. That means things that make you feel warm, breathe a bit faster, and get your heart beating faster—like brisk walking, swimming, or cycling. Or
  • 75 minutes of vigorous intensity activity each week. That means things that make your heart beat faster and make you sweaty and out of breath—like running or playing sports
  • Doing strengthening activities 2 x a week. This keeps muscles, bones and joints strong. Strengthening activities include things like: carrying heavy shopping bags, lifting weights, heavy gardening and doing exercises that use your own body weight.
  • Spending less time sitting or lying down (being sedentary). Break up long periods of not moving with some activity

If you are over 65 or have issues affecting your balance, you should aim to do balance exercises 2 x a week.

Some examples of exercises you can do

Getting Started

It may feel difficult to be physically active after a cancer diagnosis.

  • Build physical activity into your routine. Make small swaps that build activity into your daily routine. You’re more likely to stick with it if you’re doing it in the same place at the same time. For example, going for a walk at lunchtime or doing activity when you first wake up.
  • Set a goal. Set a goal and track your progress. This can help you stay motivated. You could try a fitness tracker, step counter or one of these NHS apps on your phone to help
  • Find support. Could you ask friends or family to help support you? Or find a local group in your community? Having someone else to be physically active with can help you to stay motivated.
  • Find something you enjoy. You’re more likely to stick with physical activity if you choose something you enjoy doing. Could you put some music on and dance? Or go for a brisk walk in nature?
  • Have an ‘exercise snack’. Spilt your daily activity into short bursts, like moving around for a minute or two at a time. It all adds up and helps you stay active. For example: use this 5 in 5 resource- a completely customisable mini-workout to help you move in whatever way works for you in just 5 minutes.

Safety Tips

For most people, exercise is considered safe for people with cancer. The negative impact on health from being inactive outweighs any risks associated with physical activity.

  • Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns.
  • Start slowly and gradually build up the activity you do.
  • Do not exercise if you feel unwell or if you have any symptoms that worry you.
  • If you have bone problems or cancer has spread to your bones, speak to your healthcare team for further support. You should avoid uneven surfaces and activities that increase the risk of falling. You should also avoid high-impact activities, such as running.

You can find more tips on exercising safely with cancer from Macmillan

If you find it too difficult be active because of cancer or your cancer treatments, or if there’s any pain when you exercise, speak to your medical team, GP or a trained fitness instructor who is qualified to support individuals affected by cancer.

Support and Resources

Local Physical Activity Opportunities

There are many local cancer charities that offer physical activity classes specific for cancer patients. Or you may prefer to find a local community group.

  • Charlies. Charlie’s cancer community support in Gloucester is free for anyone affected by cancer. Please contact Charlie’s to see what exercise groups are currently on offer.
  • Heidi’s Heroes is a local Cheltenham based charity that provides free fitness and well-being classes to anyone affected by cancer. For more information, visit their website.
  • Maggie's, Cheltenham | Maggie's- Maggie’s host a variety of classes are a great opportunity to meet others in similar situations. They can help you to work out which is the right activity for you. Classes are free and run by qualified instructors.
  • Next Steps is an NHS specialist cancer rehabilitation service which provides a number of services and courses to support anyone living in Gloucestershire who has been diagnosed with breast, prostate, lung, head neck, colorectal, gynaecology, haematological or upper gastrointestinal cancer.
  • Penny Brohn offer a variety of online exercise classes in the day and evening to follow along to in the comfort of your own home.
  • Active Lifestyles Stroud District (Dursley and Stroud)- Offer supportive classes led by a qualified cancer fitness professional, designed to help you safely return to exercise after cancer treatment.
  • Freedom Leisure - Offer Cancer Rehabilitation exercise classes at locations within the Forest of Dean. They have general exercise classes at other venues in Gloucestershire. Find your local centre
  • 5kYourWay- Cheltenham- A free, welcoming group for anyone impacted by cancer. Walk, jog, run, cheer, volunteer or join for a coffee at your local 5K Your Way group and connect with other people impacted by cancer. The 5 k your way group meet on the last Saturday of every month at the Pittville Park parkrun event.
  • YourCircle Search for general exercise classes in your local area
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